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Training periodization is both an art and a science, requiring coaches to make strategic decisions about when to target specific physiological systems. The QT2 Block Periodization model provides a systematic framework for making these critical determinations, ensuring that athletes receive the most appropriate training stimulus at the most appropriate time.
The Foundation: Understanding Your Decision Points
Before diving into specific training blocks, coaches must gather key information about their athletes. This data forms the foundation of all subsequent training decisions:
Timeline Considerations:
- How long has the athlete been training in their current macro-cycle?
- What is the length of time leading into the athlete's key event?
Physiological Markers:
- Critical Power (cycling) or Critical Speed (running)
- Power at VO2 Max (cycling) or Pace at VO2 Max (running)
Athlete-Specific Characteristics:
- The athlete's tendency towards race execution
- The athlete's durability profile
The Primary Decision Framework
The QT2 model uses a logical progression that prioritizes timing considerations before diving into physiological analysis.
Phase 1: Timeline-Based Decisions
When an athlete falls into specific timing windows, the decision becomes straightforward:
Early Macro-Cycle Priority (<4-6 weeks in):
If your athlete is fewer than four to six weeks into their current macro-cycle, the priority typically points to Base/Durability training. This foundational phase ensures the athlete has the aerobic capacity and structural resilience needed for more intensive training phases ahead.
Competition Proximity Priority (<6 weeks from key event):
When the key event is six weeks away or closer, Specificity training takes precedence. This phase focuses on race-specific adaptations and fine-tuning performance for the target competition.
When Both Conditions Apply:
If an athlete is both early in their macro-cycle AND close to their key event, Specificity training wins. The proximity to competition takes priority over macro-cycle timing.
Phase 2: Physiological Analysis
When athletes are 4-6 or more weeks into their macro-cycle AND more than six weeks from their key event, the decision becomes more nuanced and requires physiological assessment.
The Power/Speed Ratio Method
The cornerstone of this physiological analysis is calculating the ratio between Critical Power and power at VO2 Max (for cycling) or Critical Speed and pace at VO2 Max (for running). This ratio reveals the athlete's current physiological profile and guides training prescription.
Ratio Analysis and Training Prescription
Ratio < 0.85: Build/TH Priority
When the ratio falls below 0.85, it indicates that the athlete's threshold capacity is significantly lower than their VO2 Max capacity. This suggests a need for Build/TH training to improve lactate threshold and sustained power/pace capabilities.
Ratio > 0.88: VO2 Max or Individualized Approach
A ratio above 0.88 indicates strong threshold development relative to VO2 Max capacity. However, the prescription depends on recent training history:
- If the most recent training block was NOT a VO2 Max block, assign VO2 Max training
- If the most recent training block WAS a VO2 Max block, the decision shifts to identifying the athlete's primary limiter (race-day durability -> Base/Durability, or race-day execution -> Specificity)
- An additional option, for more durable and experienced athletes, might be to re-enter a Build/TH training block, with the extent purpose of aiming to increase the athlete's Time To Exhaustion (TTE) at threshold
Ratio 0.85-0.88: The Individual Assessment Zone
When the ratio falls in this middle range, physiological markers alone aren't decisive. The focus shifts to understanding the athlete's individual characteristics and limiters.
Understanding Athlete Limiters
For athletes in the higher ratio categories or the middle zone, identifying their primary limiter becomes crucial:
Race-Day Durability Limiters:
Athletes whose primary limitation is maintaining performance over the duration of their event benefit from Base/Durability training. These athletes may have strong peak power or speed but struggle with sustained efforts or fade significantly in longer events.
Race-Day Execution Limiters:
Athletes whose primary limitation is tactical execution, pacing strategy, or race-specific skills benefit from Specificity training. These athletes may have strong physiological markers but struggle with translating that fitness into race performance.
Practical Application
This framework transforms complex physiological concepts into actionable training decisions. Rather than guessing or relying solely on intuition, coaches can systematically evaluate their athletes and make evidence-based training prescription decisions.
The beauty of this system lies in its logical progression: it first addresses non-negotiable timing constraints, then uses objective physiological data where available, and finally incorporates subjective athlete assessment when needed. This ensures that no critical factor is overlooked while maintaining flexibility for individual athlete needs.
The Strategic Advantage
By following this systematic approach, coaches can ensure that their athletes are always working on their most important physiological limiter at any given time. This targeted approach maximizes training efficiency and helps athletes reach their peak performance potential when it matters most.
The key is understanding that physiological development follows a logical sequence, and by identifying where an athlete sits within that sequence, coaches can make informed decisions about which system to target first. This methodical approach removes guesswork and provides a clear pathway for athletic development.
